Known as that tired, strained feeling, computer eye strain or as it is technically called, Computer Vision Syndrome (CVS), has become more common place today as we spend hours, day after day in front of the computer. CVS is usually characterized by fatigue, redness, irritation, burning or dryness and even double or blurred vision.
Making these simple adjustments to your work environment can greatly reduce eye strain.
1. Use Proper lighting to Reduce Glare
*Position your computer screen so as to avoid glare from windows or overhead lighting.
*Close blinds and move your screen from any light source that may be causing glare.
*A glare filter for your screen may also help.
2. Adjust the Position of Your Computer Monitor
*Station your monitor so that it is approximately 18 to 28 inches from your eyes.
*Adjust your computer screen so that it is 4-6 inches below eye level.
*Try to keep materials beside the monitor so as to require less head movement.
*Desk height should be approximately 26 inches.
*Your arms should be positioned at a 90 degree angle when typing on your keyboard.
3. Adjust Your Computer Settings
*Adjust brightness and contrast settings until you find the balance that is easiest on your eyes.
*Increase font size to make reading easier.
*Using bold face font will also help.
*Black Text on a white background is best or other high contrast combinations.
*Taking frequent breaks when working at the computer helps reduce eyestrain.
*Just as changing your focus and blinking often. Blinking moistens your eyes and prevents dryness and irritation.
*After 20 minutes of computer use, change your focus to something at least 20 feet away for approximately 20 seconds. Known as the 20-20-20 Rule for Computer Use, this helps relax the muscles in the eye used for focusing.
*If you have a tendency to get very absorbed in your work, set an alarm on your phone or computer that will alert you to take a break.
5. Get Reading Glasses Specifically for Computer Use
*Get a routine eye exam. An uncorrected vision problem or an incorrect prescription can contribute to any eye strain you may be experiencing. Often a slight prescription change will make a noticeable difference.
*Get reading glasses for your specific working distance. By measuring your different working distances, your eye doctor can customize your prescription accordingly.
*If you experience dry eye discomfort, ask your doctor about lubricating eye drops.
Since many of us spend hours each day in front of some type of computer screen, establishing optimal viewing conditions is important in reducing computer related eye strain. Many of the symptoms can be alleviated by making adjustments to your work environment, optimizing computer monitor settings, and using reading glasses for computer distance rather than the typical book reading distance.